Bodybuilding is hard work. It requires a constant search for new ways with which you can overcome the natural capabilities of the human body. These include pumping. What is it, what is the meaning of the sports term, today we will deal with you. This technique has found wide application both among experienced athletes and among beginners.
General information
The lion's share of modern terms applicable to bodybuilding came to us from English. No exception was pumping. Literally, the term translates as "pumping."
By and large, the way it is. After all, the process, which will be described below, can significantly increase the amount of blood entering the muscle. As a result, the muscle group, which has become the object of study, is increasing in size in the eyes. But this does not mean that the muscles remain so forever. If that were so, then everyone around was already bigger than Dwayne Johnson. The effect of "pumping" lasts no more than 20 minutes. Then the muscles again return to their usual sizes. This period depends on the individual characteristics of the body. But, as you probably already guessed, a short-term increase in muscle volume is only the tip of the iceberg. And the main reason why such a technique as pumping is applied is much deeper. This will be discussed below.
Pamping training: the basics
Anyone can achieve the effect described above, despite its apparent complexity. Pamping in bodybuilding is the repeated repetition of a particular exercise using light weight. For example, instead of 5 repetitions with a 100 kg barbell, 20 repetitions with a 50 kg bar are done. This is what pumping exercises are based on. An important nuance is that each repetition should be performed as qualitatively and in full amplitude as possible. That is why in this sports method, the bar is often replaced with dumbbells.
From the first approach, you can feel the effectiveness of this training method. At the beginning, the muscles may experience mild pain. But soon it will pass. When muscle fibers adapt to a new regimen, each new approach will bring an emotional upsurge that is driven by increased endorphin production. Thus, the quality of training is steadily increasing.
What is good pumping?
What is pumping, we found out. Now let's figure out what its advantages are. Mainly, two useful effects can be distinguished:
- Visual. Among professionals, there is such a thing as “cosmetic pumping”. It is used immediately before the performance to visually increase the volume of muscles.
- Productive. The main purpose with which pumping is used in bodybuilding is to stimulate muscle growth. Before we figure out how this happens, we will take a short excursion into the anatomy of muscle fibers.
So, they are of two types: slow and fast. The former can not effectively cope with a lot of weight. However, they are able to withstand prolonged loads. It is this type of fiber that is responsible for our daily movements and maintaining proper posture. Fast are the opposite - they are able to withstand heavy loads, but they quickly get tired. It is on them that the calculation in strength training is done. Proper pumping loads slow fibers. As a result, muscle endurance increases. This has a positive effect on athletic performance and overall physical condition.
Pace of movement
To feel on your muscles what pumping is, you need not only to take small working weights. It is also important to determine the appropriate traffic intensity. This parameter is individual for each organism. Determining the appropriate intensity is very easy. It is only necessary to conduct several classes, experimenting with speeds in each new approach. And carefully analyze the result. The intense pace is good in that it allows you to connect both fast and slow fibers, as well as small muscle groups that are not activated at low speeds. At the same time, the weight of your projectile should be 50% less than the maximum possible. The optimal number of repetitions in this case is about 20.
Slow pace also has its merits. If a high repetition rate involves more muscles, then a low one allows you to accumulate the load on the target muscle group. This option is best for those whose goal is to increase muscle volume. In this case, the working weight is already up to 70% of the maximum allowable. And the number of repetitions is reduced to about 10.
How to do pumping to improve results?
For those who have just started bodybuilding or are looking for a way to make training more diverse, the method should be taken into account. We single out the basic rules for its application in practice:
- Pamping is not a substitute for strength training. To optimally build muscle, you need to work with large weights, while this method serves only as an addition.
- No need to get involved in weight loss. For example, if you are squeezing 100 kilograms from your chest, you should not expect the result from raising an empty neck. The best option is half load load.
- The weight should be such that about 10-20 repetitions can be performed.
- You need to do the approach as efficiently as possible, trying not to allow stops.
- About "cheating" (jerking movements at the limit of strength) in this case you need to forget. Everything should be controlled.
- Do not rest too long between sets.
Pamping training program
You can do this technique even without any shells. Moreover, each of us at least once practiced pumping. What is push-ups from the floor, everyone knows. So, this habitual exercise is the simplest example of the effect we are discussing today. Provided, of course, that the athlete does at least 20 repetitions in one approach at a fast pace. Many public people use this simplest technique before going on stage to seem more courageous and harmonious. Well, in a professional environment, pumping has found application in the so-called drop sets.
Drop sets
The essence of this method is to perform several approaches in a row in a pumping manner. At the same time, weight reduction is provided for each new attempt. We will analyze the methodology using dumbbell traction for biceps as an example. To begin with, an approach is made consisting of only six repetitions, with a large projectile weight: on one arm, then on the other. After that, the weight of the dumbbell is reduced by 25%. And another approach is made, but already consisting of 8 repetitions. And so several times, losing weight and adding two rods. No need to take breaks between sets. After all, one hand has time to relax. But stretching the muscles at the end of the set will be very useful.
Reverse Drop Set and Combination
In the first case, everything is done as well, only in the reverse order. We start with a small load, which can be lifted many times. Gradually increase it. When the muscles can not master more than 6 repetitions, it is time to finish the exercise. As for the combined super set, this is a way to successfully introduce pumping into a workout. The essence of the method is that exercises change in each new approach. At the same time, muscle antagonists swing , for example, the extensor and flexor of the hands. Examples of combined super-sets are such combinations:
- Push-ups from the floor and from the knees.
- The pull of the upper block and pull-ups on the crossbar.
- Breeding dumbbells and bench press.
- Draft on the simulator in front and lying.
- Push-ups on the bars and from the floor, as well as many other combinations.
Proper pumping with combined super sets involves a transition from one approach to another with only a slight rest. This is possible due to the fact that the working muscle groups alternate. At the end of the workout, it is imperative to relax the muscles. Otherwise, after several weeks of training, they will lose their elasticity and harden. For relaxation, massage, stretching (never hurts), or just a passive pastime, helps a lot.
Repeated workouts
This method of applying pumping is suitable for beginner athletes. Its essence is extremely simple - to perform the usual exercise, but at an increased pace. Despite its simplicity, the method is very relevant and effective. After all, it allows you to accumulate energy in muscle tissue. The weight of the shells is selected so that the athlete can do 15-20 repetitions. Rest between sets of about 30 seconds.
Now it’s not about how to use pumping, but about how to combine it with strength training. This method has been widely used among athletes. Its essence is simple: a week of strength training alternates with a week of pumping classes. In this case, the muscles do not overload and have time to relax, which is very important for their growth.
Conclusion
Today we have clarified the essence of such a concept as pumping, what is a drop set. And is it possible to combine these two foreign concepts in your training. To achieve good results in bodybuilding, you need to alternate strength training and pumping. The best or favorite exercise here is not worth highlighting. After all, in bodybuilding, an integrated approach and a healthy look at your classes are important. In this case, all types of muscle tissue will develop . And the result will be great.